Take Ten Minutes for A Better Morning

Mornings are the preamble of the day, teeing up the tone for the hours to come. Instead of getting off to a sluggish start by slapping the snooze button or rushing around on autopilot, take 10 minutes to energize your mind and muscles for a powerful, productive day ahead.

The trick is stimulating your central nervous system in a positive way to start your day, says Kristin E. Keim, PsyD, sport psychologist and owner of Keim Performance Consulting in Raleigh, North Carolina. “Your first thought sets the tone for the day. So you want to make a habit out of starting the day with positive thoughtsand actions.” This morning routine will start you off in the right state of body and mind.

Minute 0-3

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Just Breathe: Place your hands on your belly and take 5 to 10 slow, deep, abdominal breaths. “Think at least three positive thoughts while you do this,” suggests Keim. Your cortisol (stress hormone) levels are naturally high in the morning. It’s a natural part of the waking process. But it’s easy for that surge of stress to become a runaway train of monkey brain. Deep breathing and positive thinking reins it in by triggering your relaxation response. So you enter a state of calm, confident alertness.

Loosen up: Your muscles and joints are at their stiffest first thing in the morning, as they’ve been mostly immobile all night. Your spinal discs also absorb fluid over night leaving them plumped up in the a.m., which can make your back feel tight. Get your blood flowing to your muscles, the synovial fluid flowing through and lubricating your joints, and loosen up your back with a few easy stretches.

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Knee pulls: Lie on your back; extend your legs and pull them in toward your chest, hugging your knees. Extend your right leg straight out and up at a diagonal. Then switch, extending left leg while you pull in the right. Alternate 10 times per side.

Windshield wipers: Lie on your back with knees bent and feet flat. With your legs still bent lift your legs so your thighs are perpendicular to your body. Gently drop your legs from side to side, as far as is comfortable. Alternate 10 times per side.

Minute 3-7

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Boost Your Foundation: chances are good you’re going to spend a huge chunk of the day planted on your seat—even if that includes a bicycle seat! Use this time to prophylactically counteract all that sitting time by stretching out the front of your body, which becomes tightened from flexing forward and strengthening the back muscles that are weakened from hunching towards your screen. The best way I’ve found is Eric Goodman’s Foundation Training, which strengthens the deepest muscles in your spine while engaging your glutes and hamstrings that go inactive most of the day. Perform this sequence two times.

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The Founder: stand with your feet shoulder-width apart, knees slightly bent, and weight on your heels. Hinge forward from your hips, pressing butt back and extending your spine. Reach back with your arms, pulling shoulders down toward your butt. Hold 15 seconds. Bring your arms up overhead and reach forward with hands and back with your hips. Hold 15 seconds. Fold forward, keeping your back flat and knees bent. Breathe deeply a few seconds. Place your hands on your thighs and return to a stand. Try it on the Bosu Ball for extra balance training.

The Woodpecker: take a giant step forward with your right leg so that you're in a split stance, arms at your sides. With your knees slightly bent, lift your left heel off the floor and reach your arms out in front of you. Press your upper body forward and your butt back until you feel a stretch in your right hamstring and glute. Reach your arms farther forward and slowly stretch them overhead. Hold for 20 to 30 seconds, then repeat with the other leg.

Minute 7-10

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You’re loosened up. Your core is engaged. Your mind is clear. Now get the blood pumping a little to get your engine revving.

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Push Up & Side Plank: Assume a push up position, arms extended, hands on the floor under shoulders. Perform a push up, lowering your chest toward the floor until arms are parallel to the floor. Extend arms and immediately roll to the right side, extending left arm toward the ceiling. Return to starting position. Perform another push up, this time rolling to the left. Alternate for a full set of 10 to 12.

Simple Squat: Stand with your feet shoulder-width apart and toes pointed slightly out. Push your butt and hips back as if you were sitting in a chair and lower down as far as possible while keeping your weight on your heels and extending your arms overhead. Return to the starting position and repeat 10 to 20 times.

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